Ben Plotnicki

AM

Row 1200m @ Z2, rest 2 min off rower x 4
Done

PM

A – Hang Squat snatch x 1/Snatch balance x 2, 6 sets, rest 90 sec. 3 sets at 145, 3 sets at 150-155. still hold bottom of catch 2 sec each rep
Done
Need to work on getting under load faster, receiving about parallel or a little higher and then riding into depth.

+

B – E2MOM x 6

6 burpee box jump overs @ 24in

12 alternating DB snatch @ 45lbs
The db snatch was definitely a breathing piece. Tried to speed up my brewrhjng rate to keep up with the high turnover of the movement.

+

C1 – Seated Z-press x 8, rest 90 sec
40 x 3, 45 x 1

C2 – AMRAP supinated strict pullups +15lbs, rest 90 sec x 4
8-7-9 (narrowed my grip just a little)-9

+

D1 – Scap shrugs from support position on dip bar, 8 reps x 3
Done

D2 – Banded straight arm lat pulldowns, 8 reps x 3, rest as needed.
Done

A – 3 pos hang squat clean (high hang, mid thigh, below the knee). 1 complex every 90sec x 6, build every 2 sets
225-245-255

Was afraid that I made too aggressive of a jump after the first 2 sets, however, I did not miss anything. But man was it a fight from round 4 on. Mid thigh felt like the weakest position through movement but watching the video it does not appear as bad as it felt.

+

B – Concentric only front squats – 1.1.1 x 5, rest 10 sec/2 min
245-250-255-260-265
Still love these. Last set was a fight, never a pause in movement but wondered if I would get stuck.

+

C – GH raise negatives x 8, rest 90 sec x 4
Used a PVC pipe to help over exaggerate the negative on assist on the concentric.

+

D – EMOM x 14

odd min – 40 Du’s
All unbroken. Last round was the only one that felt I had to fight for good hollow position

even min – 12 C2B pullups

Meant to video here. Could easily feel when arms pulled earlier so quality overall felt better. However to have the hips lead the kip I felt as I was going through a bigger rom. Good for overall consistency and development of a better overall butterfly but today the bigger kip fatigue me. Was good until round 6 where I started to feel the drop off and fatigue.

AM

25 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done – good stuff

+

PM

A – Squat Clean from high blocks – 1.1.1 x 5 building sets, rest 10 sec/2-3 min
250-255-260-265-270
Had some technical issues coming off the blocks today on the first attempt of the last two sets but cleaned it up and hit all reps.

+

B – Clean grip deadlift @ 31X1 x 4-5, rest 3 min x 4 sets
255-265-275 x 2
I love and hate tempo deads, I always feel that I respond well to them but man they suck.

+

C1 – 30 sec continuous side shuffle fast pace, 10m back and forth, rest 90 sec
Done

C2 – Banded adduction x 6/leg, rest 90 sec x 4 sets
Done

+

D – RKC plank 10 sec on, start a set every 2 min x 4. FULL activation

Definitely much harder than I anticipated

8/7/2015
Really good day of training. After AM session had a quick post workout recovery drink that was about 1:1 CHO:PRO. Took a nap, and then ate a huge brunch that was heavy on fat, and moderate on CHO. Trying to pin down and track the days that feel great and try and duplicate them whenever possible. 
AM 
Bike 4 min @ 85%, rest walk 1 min x 3 sets
Did fasted, 2nd and 3rd rounds were best, highest sustainable 85% outputs so I obviously should’ve warmed up better.
+
Ring support hold – Accumulate 2 min with thumbs forward
Done in intervals of 45-45-30 seconds
PM
A – Back Squats – 6 sets of 3 @ 85%, rest 2 min
85% was not happening today.
315 x 2, 320 x 2, 325 x 2
Knees felt pretty good, warmed up to 325 and did a single and it was just a fight.
+
B1 – Rear foot elevated split squats x 6/leg, rest 1 min
45-50-55
these do not bother the knees at all
B2 – Banded hamstring curls x 12, rest 1 min x 3
did 2 sets lying and 1 set seated.
lying was a greater challenge but a much shorter ROM
+
C – 4 rounds for time
15 push presses @ 95lbs
15 kipping pullups
30 DU’s
6:52
I underestimated how much the unbroken pull ups would take a toll on holding good arm position in the double unders. broke once in round 2, twice in rd 3, more from lack of focus of not anticipating the lat fatigue. last round really focused on maintaining good hollow body position so I would not break here.
+
D – 30 sec glute bridge, rest 90sec x 4
done

I have a super busy afternoon so had to train early. Definitely not my comfort zone this early with minimal food intake or a quick am nap. Good to be out of that normalcy and get last metal blocks of am moving.

A1 – Wtd dips x 4-5, rest 2 min
78 x 4 across
53 lb KB + 25 lb weight vest

A2 – Wide grip pullup negatives @ 41A1 x 4-5, rest 2 min x 4
Done
These sucked because I am pretty sore, the 1 second before the negative was fefitely a fight mentally.

+

B1 – Banded tricep pulldowns x 12, rest 30 sec
Done

B2 – DB front raises x 12, rest 90 sec x 3
15 across
Left arm on the negative was the biggest challenge here, shoulder wanted to internal rotate here

+

C – 8 min AMRAP

3,6,9,12,15,18,….reps of 

GHD situps

Row cals.
108
Had I been able to get the rower closer to the GHD I could have gotten close to halfway into the round of 18 cals

+

D – 1-arm farmer carry 30 sec, rest 30 sec x 4 sets/arm.
130m total @ 115
Did all outside so no access to chalk but vowed to myself I would not put it down in 30 sec at all. Grind mentally and physically and focused on pulling the shoulders back and just walking with my head up.

AM

Row 1000m @ Z2, rest 2 min off rower x 4
Done – fasted

PM

A – Snatch balance x 2, 6 sets, rest 90 sec. work on speed of lockout, stay in bottom of catch for 2 sec each rep
145 across

+

B – E2MOM x 5

10 Power snatches @ 75lbs

30 DU’s
Avg time :42-:47
Playedvwith various mechanics of power snatch to muscle snatch etc

+

C1 – Seated Z-press x 6-8, rest 90 sec
30 x 8, 40 x 8
Liked these, I feel better overhead but still a little fight for good position overhead

C2 – AMRAP supinated strict pullups +25lbs, rest 90 sec
6-6-7-7
These were more mental fatigue that anything. Don’t think I left a ton of reps out there and also was really controlling the negative.

+

D – Scap shrugs from support position on dip bar – 6-8 reps x 3, rest as needed

8 reps on all sets. held eqch position for a good 1-2 count. focus on good hollow body position throughout.

A – 2 pos hang squat clean (mid thigh, below the knee). 1 complex every 75 sec x 8, build every 2 sets
215-225-230-235
Was nervous about the knee even after an intense glute warmup. Favored the left leg in a couple of the recoveries but greased the groove a little as I got going and stopped favoring one side and everything was better. So no major worries moving forward.
Didn’t feel a ton of pop, legs were so sore from Saturday.

+

B – Concentric only front squats – 1.1.1 x 4, rest 10 sec/2 min
223-245-255 x 2
These suck. Not sure I could’ve gone much heavier than I did today. Limiter was maintaining midline and fighting for the finish. In a twisted way looking forward to these and knees did not hurt or bother me at all here.

+

C – GH raise negatives x 5, rest 90 sec x 4
Done

+

D – EMOM x 14

odd min – 10 challenging TNG DB push press
55
Probably could’ve gone heavier but felt quick and fast in turnover and was challenging however.

even min – 10 C2B pullups.

Getting better but still need to improve my fluidity.
Felt the skin separate on rep 3 of the very last round, a little pissed about these because I felt I was getting better mechanically today. Consistency is improving but still a ways to go. Used hand protection in rounds 3-6 and wanted to ditch them for the last round, no hand tear but have a blood blister.

Thorough squat warmup
Used voodoo bands in my warm up. A lot of glute activation by way of bridges and fire hydrants. Eccentric single leg pistol negatives off a box.

+

A – Back Squats – 3.3.3 x 4, rest 25 sec/3 min
265-280-285-290
Should’ve done last set at 285. Finished 290 successfully but it was such a grind my weight shifted to my toes on the last 3 more than it should’ve.

+

B1 – Banded alternating side steps x 30 sec continuous, rest 90 sec
Done

B2 – Wtd sorenson hold 30 sec, rest 90 sec x 3
Done
Did not get dizzy while focusing on glute tension.

+

C – 10 sets of 15 unbroken wallballs for time
6:57
Strategy was pre-planned 3 second walkout distance (equal to 1.5 mats) so most rests were 5/6 seconds without having to pay attention to the clock. Limiter was upper body specifically mid back and shoulder fatigue. In hindsight would’ve warned this up much more. Any suggestions on warm up strategies for this in walk balls. High rep push press? Mentally effected by fatigue around the halfway mark so started walking 2 mats out to give a few seconds extra rest. Legs could have gone easily for another 50+ reps.

+

D – Hollow body hold 10 sec on, 20 sec rest x 6
Done

AM

Air bike 20 min, off bike every 4 min to do 5 thoracic bridges/side
Done fasted with only green tea

PM

A – Squat snatch – 1 rep every 30 sec x 20 @ 60%
140
Felt the way that 140 is supposed to feel. Fast and snappy

+

B – Top to top DB OH press x 16 alternating reps, rest 2 min x 4 sets
40-40-45-45
These sucked! But I liked them 

+

C – Rope pullups accumulate 24 (alternate top arm every 4 reps) – not for time. bottom hand is at elbow of top hand, pull chin past top hand.
Done
These were programmed a couple of times with AWOD and I struggled with them drastically, both with the strength and they irritated my elbow, felt strong and healthy with them today.

+

D1 – Wtd dips x 6-8, rest 1 min
53 across, 6 (on rings) 8-7-6 (last 3 on parallel bar.

D2 – Supinated bent over BB row x 6-8, rest 1 min x 4

140 x 8, 155 x 8 x 3

A – Clean x 1/Front squat x 2/Jerk x 1 – 6 building sets, rest 2-3 min 

230-240-250-260-270 (technical miss on the jerk) – 275
Felt a little unstable at first overhead but started getting more comfortable as I progressed

+

B1 – Shoulder to overhead x 10 reps AFAP @ 135lbs, rest 1 min
Avg. 13 seconds.
Push press on rd 1 & 2, half and half on rd 3 and the 4th rd all push press with a slight controlled pause at the top and clock was probably milliseconds faster

B2 – Unbroken C2B pullups x 12, rest 2 min x 4
Avg 13 seconds.
Rd 2-3 felt a better rhythm. At this current moment I would day 12-14/15 is about my threshold for quality, consistent rhythm and flow.

+

C – 3 min @ 90%

10 box jump step down (24in)

10 toes to bar
2 + 15
Knees felt a little achy getting into this and losing a little pop. Put a a lot of effort into the work so felt some fatigue here.

rest 2 min

D – 3 min @ 90%

5 power snatch @ 135 (singles)

10 burpees (no jump/clap)
2 + 1
Hands were hurting a little so went to a non-hook grip and just grounded through it

rest 2 min

E – 3 min @ 90%

10 row cals

30 DU’s

2 + 10

Round 2 I broke twice on dubz, I kept my cool but did get frustrated. After time ran out immediately did 30 unbroken just for my own sanity